Hey PB,
Here to answer your question on how to get bench pressing strength up. I have done it 2 different ways actually. When I was younger about 15 or 16 years old, my bench press went from 135 to 225 over the summer and got up to 245(I think after 4-5 months) while weighing only 134 lbs. Back then, I didn't have access to the gym and less knowledgable and was the "bench / bicep guys." Just workouted at home and did flat bench press + bicept curl (2-3 times a week) and every other day did one arm rows and skull crushers.
When I did bench, I usually worked out with my brother when we did heavy and we'd push each other. He WAS stronger back then and I was trying to catch him. I used to do 3 sets of 8-12 reps (looking back it was kinda high) and do it until failure with force rep. Even when I felt "weak" I would push myself to do the minimum of 8 reps per set or more. Now on days that I felt "strong," I would add 10 lbs (5 on each side) and push out 8-12 reps. After that session, my minimum is the new weight (+10lbs) and would always push myself to do at least 8 rep at that weight even on weak days. Eventually, I hit another "strong" day and add another 10 lbs and the cycle repeat.
On top of that, my mom used to steamed a whole chicken and I would eat that after my workout, a WHOLE chicken (I guess my protein source). Back then, there was no whey and Amino Acids didn't come out until much later so I didn't take supplements. Honestly, it was more MIND over matter for me than anything else. Like Gergan1 wrote, I had to tell myself, "I trained hard and eat right so my strenght MUST be increasing and I just have to get over the mental wall." Oh yeah, my bro and I would play mind trick by putting our hand on the bar to "spot" but actually doing nothing and we just pushed the weight up with ease. Really werid how the mind works and overcoming "percevied" barriers.
That was what I used to do at your age and technology and science have changed since then. With that said, the mind-body relationship is still the same. You have to overcome your "max" rep. Oh yeah, also remind me of doing things such as going 10-40 lbs above my max and just holding the bar so my body can feel the weight and adjusting to it.
Nowadays, I just train hard all the time. Most of the 30+ years old guys in the gym sees my brother and I workout and says that there is no way the can keep up; I've asked them to workout with me sometimes and their answer was NO WAY. Power movement (benching- flat / incline / decline) is always done heavy with 3-5 sets (usually at 3 sets) and 4-8 reps. Then, moderate movement like seated flies and dips are done with 3-5 sets at 8-12 reps. On chiseling movement (cable flies with varying angle), I do 3 sets of 8-10 with 1-2 seconds of squeezing at the top. After all that, sometimes I cannot even do a pushup or dips. Personally, the chiseling part is more for bodybuilding and building muscle.
Diet-wise, hey man you know that you are super-lean right? Eat a whole chicken or 1/2 a chicken but push a ton of protein inside you but avoid as much fat (the skin) as possible. I still use that same "weak" vs "strong" days and set new limits to achieve but it's more like 5-10 lbs nowadays. I've tried 5x5 routine, like Jman said start out with an easier weight and work out like you did with 20 squats routine. What you notice is that toward your maximum, it will get harder but you can push over the hum just like squat. From what I observe with your number, maybe try doing 165 (or 160)x5x5 (it should be moderate in difficulty) and each week add 5 lbs, you will not notice it much at all.
Both method worked for me and I've talked to a lot of guys and it's mostly Mental men. Get a GOOD workout partner that you can trust and rely on. Personally, I am blessed to have a brother with similiar strength and built so our workout are smooth and we've been at it for years and know each other's tendencies and what we like to do. Once there is the trust factor, you can push your limit and know it's safe because you have a safety net watching over you instead of staring at the nice ass accross the room. Brother had that happened to him and hurt his shoulder back in college that stopped him from working out for 3-5 months because the spotter was hitting up on a nice piece of Ass instead of looking out for him.
Sorry for the LONG write up. Good luck man, I know you can achieve great things with benching once you focuses on it. Btw, train it 2x a week if you are focusing on it; I'd suggest Monday and Friday.
Here to answer your question on how to get bench pressing strength up. I have done it 2 different ways actually. When I was younger about 15 or 16 years old, my bench press went from 135 to 225 over the summer and got up to 245(I think after 4-5 months) while weighing only 134 lbs. Back then, I didn't have access to the gym and less knowledgable and was the "bench / bicep guys." Just workouted at home and did flat bench press + bicept curl (2-3 times a week) and every other day did one arm rows and skull crushers.
When I did bench, I usually worked out with my brother when we did heavy and we'd push each other. He WAS stronger back then and I was trying to catch him. I used to do 3 sets of 8-12 reps (looking back it was kinda high) and do it until failure with force rep. Even when I felt "weak" I would push myself to do the minimum of 8 reps per set or more. Now on days that I felt "strong," I would add 10 lbs (5 on each side) and push out 8-12 reps. After that session, my minimum is the new weight (+10lbs) and would always push myself to do at least 8 rep at that weight even on weak days. Eventually, I hit another "strong" day and add another 10 lbs and the cycle repeat.
On top of that, my mom used to steamed a whole chicken and I would eat that after my workout, a WHOLE chicken (I guess my protein source). Back then, there was no whey and Amino Acids didn't come out until much later so I didn't take supplements. Honestly, it was more MIND over matter for me than anything else. Like Gergan1 wrote, I had to tell myself, "I trained hard and eat right so my strenght MUST be increasing and I just have to get over the mental wall." Oh yeah, my bro and I would play mind trick by putting our hand on the bar to "spot" but actually doing nothing and we just pushed the weight up with ease. Really werid how the mind works and overcoming "percevied" barriers.
That was what I used to do at your age and technology and science have changed since then. With that said, the mind-body relationship is still the same. You have to overcome your "max" rep. Oh yeah, also remind me of doing things such as going 10-40 lbs above my max and just holding the bar so my body can feel the weight and adjusting to it.
Nowadays, I just train hard all the time. Most of the 30+ years old guys in the gym sees my brother and I workout and says that there is no way the can keep up; I've asked them to workout with me sometimes and their answer was NO WAY. Power movement (benching- flat / incline / decline) is always done heavy with 3-5 sets (usually at 3 sets) and 4-8 reps. Then, moderate movement like seated flies and dips are done with 3-5 sets at 8-12 reps. On chiseling movement (cable flies with varying angle), I do 3 sets of 8-10 with 1-2 seconds of squeezing at the top. After all that, sometimes I cannot even do a pushup or dips. Personally, the chiseling part is more for bodybuilding and building muscle.
Diet-wise, hey man you know that you are super-lean right? Eat a whole chicken or 1/2 a chicken but push a ton of protein inside you but avoid as much fat (the skin) as possible. I still use that same "weak" vs "strong" days and set new limits to achieve but it's more like 5-10 lbs nowadays. I've tried 5x5 routine, like Jman said start out with an easier weight and work out like you did with 20 squats routine. What you notice is that toward your maximum, it will get harder but you can push over the hum just like squat. From what I observe with your number, maybe try doing 165 (or 160)x5x5 (it should be moderate in difficulty) and each week add 5 lbs, you will not notice it much at all.
Both method worked for me and I've talked to a lot of guys and it's mostly Mental men. Get a GOOD workout partner that you can trust and rely on. Personally, I am blessed to have a brother with similiar strength and built so our workout are smooth and we've been at it for years and know each other's tendencies and what we like to do. Once there is the trust factor, you can push your limit and know it's safe because you have a safety net watching over you instead of staring at the nice ass accross the room. Brother had that happened to him and hurt his shoulder back in college that stopped him from working out for 3-5 months because the spotter was hitting up on a nice piece of Ass instead of looking out for him.
Sorry for the LONG write up. Good luck man, I know you can achieve great things with benching once you focuses on it. Btw, train it 2x a week if you are focusing on it; I'd suggest Monday and Friday.
